25 Teeny Tiny Ways To Be 40% Happier

We’d love to offer you 100%...

Kathryn Barnard

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…but wouldn’t that be even more stressful? When you subtract how much of your happiness is determined by genetics (50%) and circumstance (10%), you’re left with 40% on your hands. A full 40% for you to inject with as much joy as you please—which, thanks to the latest research, we now know includes everything from the foods you eat and where you exercise to what side of the bed you sleep on.

Feeling that stress again—the pressure to be happy, like, now?! Don’t look at these tips as yet another list of must-dos. Instead, use these little lifestyle tweaks to enhance your happiness. Just like small health tricks or calorie-saving food swaps, incorporating just five or six can add up to a whole lot of joy over a lifetime. Now that’s something to smile about.

Trigger your own genetically induced happiness high.

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Japanese scientists found that roughly half of us carry a covetable form of the cannabionoid-recepter 1 gene (yup, the same ones found in marijuana). The lucky ones experience a greater happiness high when, say, relaxing into a serious Netflix binge or other activities of the like. (Want another natural high? Kiss. Really.)

Plan a funny cat video marathon.

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A study finds anticipating laughter by just thinking about documented feline mayhem (or, really, any funny video) can boost feel-good endorphins by 27%.

Know the 2 kinds of happiness—and learn to balance them.

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If you’ve ever run through a sprinkler on a hot summer day, you’re familiar with hedonic happiness, or pure pleasure. The second kind, eudaimonic, is the sense of purpose that comes from raising kids or being part of a community. Having a healthy balance of the two is important for lifelong happiness, but also for your health—research from the University of North Carolina finds people who have high levels of eudaimonia have 30% more activity in the genes associated with virus-killing antibodies. (See why failure should be part of your happiness plan.)

Have a belly laugh. Often.

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If ohm-ing isn’t your style, trade yoga class for a comedy club: A good laugh now and then may give you a mental boost similar to meditation, suggests new research presented at the Experimental Biology 2014 conference in San Diego. (Learn more about making laughter your own type of meditation.)

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Shop for experiences, not items.

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Experiences, rather than objects, are actually more valuable and make us 51% happier than tangible material items...and yet, most people still think that new purse will make them happier than a day trip to the shore, says a new study in the The Journal of Positive Psychology.

Achieve transcendence.

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Some think successful aging is the absence of disease and disability. Sounds pretty bleak. Instead, aim for transcendence. Wait, don’t just aim—attain. Just practice one or more of these 8 fool-proof ways to be happy, listed here:

Embrace your inner bookworm.

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Who says you can’t cash in on happiness? A new British economic analysis estimates that being a bookworm can boost your well-being as much as getting a $2,286 raise. Add these 55 books proven to make you happier to your reading list for a double boost.

Two roads diverged? Take 'em both.

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Especially if they’re in a forest. Research pins a healthy dose of outdoorphins (also known as vitamin G, for green), to lowered stress-hormone levels, pulse rates, and blood pressure. Neuroscientists say viewing natural settings make us more energized, generous, and ecstatic, likely because we evolved to enjoy natural resources. (Learn more about the fascinating ways nature can make you a happier person, here.)

Jump on the kefir bandwagon.

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Or, really, anything with probiotic bacteria, since several different studies prove "live and active cultures" seriously mellow you out. All that good bacteria may be sending chill vibes from your gut to your brain through the vagus nerve, while altering neurotransmitters that signal a "simmer down" effect. (Keep eating your way happy with these 9 other edible mood boosters.)

Fantasize about an indulgent meal.

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Good news for your happiness and your waistline: Your brain releases the happy hormone dopamine in the anticipation of eating good food. And if you actually eat it, that anticipation makes it extra pleasurable. Mmm. (Start with these 10 Amish desserts you should try in your lifetime.)

Bulk up on B12.

Low blood levels of B12 can lead to depression. The good news: It works the other way around, too. In one study, depressed people on antidepressants felt much better after taking B12 supplements for just 3 months.

More coffee, please!

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If you need a quick happiness boost, let coffee be your fix—it increases dopamine and serotonin transmission within just 30 minutes. Three cups o’ joe a day will reduce your risk of becoming depressed by 15%. Up your cup count to four, and that risk reduces by 20%. (See java in action with this cool infographic: Your Body On Coffee)

Check your zinc levels.

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Healthy brain cells are loaded with zinc, especially in areas that govern emotion. (Think your zinc levels are low? Here are 6 signs you're not getting enough.) And in a 12-week study, people who took just 25 mg a day saw a significant improvement in mood. Not into going the supplement route? Pay a visit to your favorite seafood restaurant—three ounces of fresh oysters will give you a 52-mg dose.

Sniff some citrus.

Citrus oils like orange are natural antidepressants. For a quick fix, peel an orange and bend the peels between your fingers. Or find bottled joy in these happy citrus fragrances.

Take your advocating offline.

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Your news feed might look like that of a really good Samaritan, but “liking” organizations and causes makes you less likely to support them in person.

Get in on the flax frenzy.

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Flax contains alpha-linolenic acid, a key ingredient that made nurses with the highest levels less likely to be depressed, in one study. Can’t find flax? Walnuts will do the trick, too.

Take up forest bathing.

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Brand new Japanese research finds forested areas are hosts to airborne antifungal and antibacterial compounds called phytoncides. Inhaling these seems to boost white blood cells, and people who live in these areas have lower rates of mortality from several cancers.

Smile, for your partner's sake.

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Being optimistic can boost your partner's health, reduce the number of chronic illnesses over time, and also predict better mobility, finds a study of 4,000 couples in the Journal of Psychosomatic Research.

To wake up on the right side of the bed, sleep on the left.

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Among 3,000 adults, those who slept on the left were generally more cheerful, positive, and capable of tackling the stressful day ahead than those who slept on the right, according to a study conducted by a UK hotel chain. (Here are 20 ways to sleep better every night.)

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